Synchronised Swimming Skill Level 2

Transcription

1 Synchronised Swimming Skill Level 2 The must be a Basic, or Advanced Name. Date

2 Contents 1. Travelling eggbeater with trailing arm vertical. 2. Kick, pull, kick over for 10 metres. 3. Fishtail showing support scull. 4. Inverted Tuck to Vertical (Kip lift) supported by bottles 5. Reverse scoop scull moving from front layout into front pike. 6. Ballet leg 7. Split position to Vertical at ankles. 8. Back Layout to surface arch showing split scull 9. Front Pike to Fishtail position to Vertical supported by bottles 10. Head First Dive. 11. Right or Left leg split on land (compulsory pass) 12. On Land: Prone Plank Position. General Conditions Black costume and white hat to be worn 1. At least 11 out of 12 skills must be passed but all must be attempted. 2. Unless otherwise stated, all movements should be performed in a stationary position in uniform motion. 3. To ensure all points can be assessed, assessors may ask the swimmer to perform the skill up to 3 times. 4. For the head first dive, the water depth must be at least 1.8 metres deep. 5. Dry land skills must be assessed in an appropriate environment. 6. For dry land skills swimmers must wear a costume/leotard. 7. s are asked to highlight any areas in which the swimmers are not yet competent. 8. Swimmers must pass a minimum of 9 skills for retakes. 9. Skill 11 is a compulsory pass but can be retaken as one of their 2 retakes 10. Except for Splits, swimmers may retake up to 2 skills a maximum of 2 times. 11. All points of good technique i.e. pointed toes should be assumed. 12. Heights given are the minimum Litre bottles must be used. 14. Words enclosed in inverted commas should be regarded as approximate. 15. Skill 11 must be taken first on land. Swimmers will be informed of the result but may complete other assessments for experience.

3 1. TRAVELLING EGGBEATER WITH TRAILING ARM VERTICAL Travel at least 5 metres in one direction and 5 metres in the opposite direction. There may be a pause between the 2 actions. i) Body erect with shoulders pulled down and back and level. Back of neck fully extended ii) Knee of leading leg wide of body iii) Trailing leg to side of body and angled to allow propulsion iv) Vertical arm extended and arm pit of vertical arm dry. Hand positional optional v) Head central vi) Smooth continuous action demonstrating constant travel and constant height with minimal disturbance of the water. vii) Distance travelled at least 5 meters in each direction. R L 2. KICK, PULL, KICK OVER 10 METRES i) Breast stroke kick used throughout. ii) Shoulders and face remain facing the direction of travel. iii) Shoulders pulled down and back so chin is high off the water. iv) During the over movement, arm fully extended and passing close to the ear. v) Thumb entering first. vi) Constant rhythm throughout the 10 metres. vii) Distance travelled 10 metres.

4 3. FISHTAIL POSITION DEMONSTRATING SUPPORT SCULL (either leg vertical) Method of achieving and getting out of the Fishtail Position optional but must be controlled. Fishtail Position held stationary for 5 seconds. i)body vertical and extended ii) Horizontal leg, foot at the surface iii) Vertical leg extended and muscle tension obvious iv) Arms bent so forearms are parallel to water surface Palms facing the bottom of the pool v) Palms face slightly out on the outward movement vi) Hands flat on inward movement palms remaining facing the bottom of the pool vii) Continuous powerful movement with even pressure on the outward and inward movement viii) Position held for 5 seconds 4. KIP LIFT SUPPORTED BY BOTTLES Supported by 5 litre bottles Method of getting into the tuck is optional. i) Body compact, back rounded and chin tucked in. ii) Legs and feet squeezed towards each other and feet fully extended. iii) Heels close to buttocks and shins vertical. iv) The trunk unrolls as the leg assumes a Vertical position. v) Hips move forward to bring body into imaginary mid line between shins and hips. vi) Back of neck stretched so head is in line with body and trunk tight so it is in line with hips and shoulders. vii) Thighs, shins, ankles and feet squeezed towards each other. viii) Stable Vertical position at constant height held for a minimum of 3 seconds

5 5. FRONT LAYOUT TO FRONT PIKE POSITION i) Body at surface with face in, back of neck fully extended, buttocks and heels at the surface. ii) Reverse scoop sculling action must be shown. iii) Body and back of neck fully extended with shoulders pulled down and back. Flat back throughout. iv) Hips replace head in pike position. v) After initial sculling action, elbows must remain in line with or behind the ears throughout vi) 90 degree angle shown in pike vii) Overhead sculling action maintained until pike position achieved. 6. BALLET LEG i) Body horizontal with hips, thighs and feet at surface. ii) Shoulders pulled down and back with upper chest high throughout figure. iii) Back of neck extended, face parallel to water surface. iv) Toe drawn along inside of horizontal leg until thigh is vertical. v) Water line ¼ point on thigh. vi). Knee stationary as leg is extended to ballet leg. vii) Both legs fully extended with knees straight, tightness obvious. viii) Foot of the non-ballet leg at the surface. ix) Vertical leg rolled so the heel points away from the face. x) Water level ¼ point on thigh xi) Knee remains stationary on descent to bent knee position. xii) Shoulders pulled down and back with upper chest high as bent knee is lowered to back layout. xiii) Constant speed throughout.

6 7.SPLIT TO POSITION TO VERTICAL AT ANKLES i) Angle between thighs of at least 150 degrees ii) Even split iii) Arch in lower back so body is vertical iv) Knees and ankles demonstrating extension v) Legs closed symmetrically vi) As legs close water level at ankles vii) Body extended and vertical. viii) Back of neck stretched so head is in line with body. ix) Trunk tight so it is in line with hips and shoulders. x) Thighs shins, ankles and feet squeezed towards each other. xi) Position held for 3 seconds. 8. BACK LAYOUT TO SURFACE ARCH DEMONSTRATING SPLIT SCULL i) Body horizontal with hips, thighs and feet at surface a dolphin movement is started. ii) Shoulders pulled down and back with upper chest high. iii) Legs and ankles fully extended and squeezed towards each other. iv) Straight arms in dolphin scull. v) Head first travel as the body arches to surface arch. vi) Arch in lower spine must show angle of no more than 100 degrees. vii) In split scull, one hand flat sculling above the head. Elbow bent and palm to the bottom of the pool.

7 9. FRONT PIKE TO FISHTAIL TO VERTICAL SUPPORTED BY BOTTLES Supported by 5 litre bottles i) Body vertical in 90 degree pike. Back of neck extended and head in line with trunk. ii) Legs at surface and fully extended. iii) Body remaining vertical and extended as one leg lifted. to Fishtail position iv) Back of neck stretched so head is in line with body and trunk tight so it is in line with hips and shoulders. v) Horizontal leg, foot at the surface vi) Body remaining vertical and extended as leg lifted. to Vertical position vii) Thighs shins, ankles and feet squeezed towards each other. viii) Knees and feet fully extended. Muscle tightness obvious. 10. HEAD FIRST DIVE i) Upright stance at edge of pool. Arms extended above the head. ii) Feet together, stomach pulled in and tightness and extension demonstrated. iii) During take off from the side, the hips must push up and the legs extend. iv) Angle at entry at least 45 degree to water surface. v) Full extension from the fingers through to the toes shown on entry. vi) Fully extended body shape maintained until fully submerged.

8 11. FLAT SPLITS ON LAND Compulsory Pass Either Leg (not box split) If required hands supported by blocks. Swimmer may have 2 attempts but there must be no coach intervention between attempts i) One leg in front of body ii) Legs flat on floor iii) Arch in lower back (hands position optional) iv Shoulders and hips square Minimal twist of the body v) Knees and ankles demonstrating extension vi) Front leg rolled so heel points towards the floor vii) Back leg rolled so the heel aims to point towards the ceiling 12. ON LAND: PRONE PLANK POSITION i) Body in press up position supported by hands or forearms ii) Toes curled under so they face towards the head iii) Body in a straight line iv) Head in line with body v) Body position held for 10 secs